Planks are one of the best exercises because they require no equipment and no gym. You can do them on any flat surface and they are a great whole body exercise.

While “planking” was an internet sensation for awhile, the idea for workouts has been around for much longer. Planks are one of my favorite exercises because they allow me to challenge myself continuously by using only my body weight.

When done correctly they work your back, abs, and shoulders and can be modified to work your obliques and glutes also.

 Your basic plank: arms can be fully extended (like pushup position) or on your forearms. Try to keep your head up and look forward.

Lizzy Boshears/Old Gold & Black

Lizzy Boshears/Old Gold & Black

Side plank: works your obliques and can also be modified by lifting one leg up. Other modifications include doing hip dips or tucks.

Lizzy Boshears/Old Gold & Black

To work your lower back and glutes, do your basic plank and lift one leg up. Then you can hold and alternate.

Remember to breathe and hold in your core (like pressing your belly button to your spine). You are focusing on your core, not your arms or legs.

If you want a more advanced workout, then try adding a weight or textbook on your back, just be careful not to add more weight than you can handle.

Try doing planks while you watch TV A fun workout for the NBA finals is to switch plank positions for each possession or you can do planks during the many commercials.

Continue to challenge yourself by trying different modifications and challenge your friends to see who can hold their plank the longest!